- 9 months ago
This episode of P60 explores Virat Kohli's fitness regime, which has set new benchmarks in Indian cricket. The program delves into Kohli's mono diet, vegan nutrition, consumption of alkaline water, and his strict sleep schedule. Experts discuss the pros and cons of these practices, their impact on athletic performance, and their applicability to regular individuals. The show also highlights Kohli's dedication to strength training, high-intensity interventions, and digital detox.
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00:00I think it's fitness is a very integral part of your success and the way he's changed his
00:28lifestyle to be what he is today I mean that's that just tells you that the
00:34example that is setting to the to the others
00:40I love batting I'm working hard at cricket but how can I improve how can I
00:46get better what can I add to my game and then the whole fitness thing you know
00:50struck me and it came to me and actually I'm grateful for the fact that the game
00:55also moved simultaneously
01:05saw myself in the mirror and I was like you can't look like that if you're an
01:09international cricketer
01:19I think that's why umr ke saath reflexes slow ho jake ya game he reaction ki
01:23longevity tabhi ya na Virat Kohli ki khasiyat kya hai fitness
01:29virat Kohli's fellow cricketers speaking in glowing terms about his extraordinary
01:41dedication to fitness which has revolutionized not only his own game but
01:45also set a new benchmark in Indian cricket he's hailed as a torch bearer of a fitness
01:51first approach with teammates admiring the discipline and intensity brings to his
01:56training regimen from early morning gym sessions to a meticulously clean diet
02:01police commitment to peak physical condition is nothing short of inspiring
02:06well as he hangs his boots and test cricket we thought it would be a good
02:11time to reflect back on India's top-notch athlete one of the fittest
02:15cricketers at the world has ever seen
02:18this is our 360 I'm seeing a model without police food habits have been the
02:24talk of the town just about everyone wants to know what exactly is the mono
02:28diet that he often follows on and off and how was that key in keeping him in
02:34this is a report imagine eating the same type of food the same food day after day every single day boring think again
02:55if this kind of a diet gives you a fitness levels of athletes like virat
03:01Kohli of course with the work put in exercise and a regulated disciplined
03:06lifestyle would you try it you know I was like how the hell are you going to
03:14continue like this if you don't take care of yourself boom from next day onwards I
03:19just change everything about my diet to look at the fitness level of a virat Kohli
03:23you know this protein don't don't ever go with virat Kohli to a buffet because
03:28you look at your plate and think you're committing a crime welcome to the world
03:33of mono diet or monotrophic diet a type of diet that is currently trending not
03:40just Kohli a dozen and more celebrities swear by it
03:46so what are the benefits no complicated meal planning no calorie counting and no confusion and of course weight loss
03:53work
04:07mono diets limit the calories intake and may boost the metabolic rate to go higher which leads to weight
04:22weight loss in the short term.
04:52Changing my diet would help me in such a massive way.
04:56The concept is based on digestive simplicity,
04:59which is the idea that the body processes single foods more efficiently
05:04when it doesn't have to deal with the complexity of digesting mixed meal.
05:11And joining us right now for that conversation is Pooja Malhotra,
05:15a well-known nutritionist.
05:16Thank you for your time.
05:17You know, I want to begin by asking you,
05:19and this is what many people would think,
05:21I thought the same.
05:22How boring can it get to eat the same thing day after day?
05:26Is it something that you would recommend to most people?
05:29Who would you recommend it to?
05:30I completely agree that eating the same foods day after day can be very boring.
05:35Though like everything else, it has its own pros and cons,
05:37though I believe there are more shortcomings than advantages.
05:41Firstly, eating the same food day after day can result in nutrient deficiencies,
05:45as well as excesses.
05:47Eating a variety of diverse foods can provide a variety of nutrients,
05:51as well as antioxidants and other beneficial stuff.
05:55Also, a repetitive diet is very limiting and can adversely affect your gut microflora
06:00and in turn your immune system,
06:03whereas a diverse diet helps to strengthen your immune system.
06:07Also, I want to ask you, you know, this type of a diet pattern,
06:10really a monotrophic diet,
06:12would it not deprive one of essential nutrients
06:15that actually a variety of food items can provide?
06:17Yes, indeed, eating the same foods day after day can result in nutritional deficiencies,
06:23as well as excesses,
06:25compromise your gut microflora,
06:27as well as your immune system.
06:29However, following a repetitive pattern,
06:32not repetitive food,
06:33wherein you vary your vegetables,
06:35your lentils,
06:36protein sauce,
06:37your greens,
06:38on a day-to-day basis,
06:40using a variety of herbs and seasonings,
06:42can help you prepare
06:44a varied diet that are nutritionally adequate.
06:47In fact, this is what most people do.
06:49It not only helps to take care of boredom,
06:52but also ensures nutritional adequacy
06:54and helps develop healthy and sustainable eating habits.
07:00Alright, since we're talking about Virat Kohli's diet,
07:03here's what he's often spoken about.
07:04Here's what he follows.
07:06He follows a plant-based vegan diet.
07:09Devoid of meat,
07:10there is something that he's spoken about
07:11and why he left meat also.
07:13One would ask,
07:14what about the protein intake?
07:16Isn't animal protein extremely important
07:18and that too for an athlete?
07:20We're telling you more.
07:21One of the top-notch athletes of our time.
07:33Virat Kohli makes news on the field
07:35as much as he does off the field.
07:40His vegetarianism has been a topic of interest for a while,
07:45mainly because of questions about his protein intake.
07:48Kohli has followed a plant-based,
07:51high-protein diet since 2018.
07:57It is rich in plant-based proteins such as lentils,
08:01legumes, tofu and quinoa.
08:05These foods supply essential amino acids
08:08for muscle repair and growth,
08:10supporting his intense training and quick recovery.
08:13He also goes easy on fat
08:17and his carbs are simple.
08:19The golden rule?
08:21Avoid all kinds of oily,
08:23deep-fried, spicy and rich food.
08:28Plant-based diet has been endorsed
08:30by Sunil Chhetri too.
08:32The enthusiasm that you see when me and him talk about
08:37is just because of the results we are getting.
08:39There is no agenda here,
08:40there is no advertisement as I said.
08:42I don't see anyone to turn vegan or whatever.
08:44Somebody asks me,
08:45I tell them that this is what I'm feeling.
08:46If you want to try,
08:47if you want to try, you can try.
08:48Keep it simple,
08:51boiled with minimal seasoning.
08:54This reduces unnecessary calorie intake
08:56and inflammation,
08:58helping maintain a lean physique
09:00and optimal body fat percentage.
09:06Dr. Anjana Kalia, Ayurvedic doctor,
09:08nutritionist from the Bloom Clinics
09:10is now joining us.
09:11Thank you so much for your time.
09:13Now I ask you this question
09:15from the point of view of Kohli being an athlete.
09:17Is this plant-based vegan diet really good enough?
09:21Many would ask,
09:22what about protein requirements?
09:24Is that really met through a vegan diet?
09:26Can enough protein be provided by a vegan diet?
09:30I believe if someone is vegan
09:33or someone is on a plant-based diet,
09:38has to include a variety of foods
09:40which indirectly helps in aiding the digestion,
09:44helps in absorption of nutrients better.
09:47Because these plant-based foods
09:50will not just give the basic protein requirement,
09:54but they will also give us our fiber,
09:57they will also give us our water,
09:59which indirectly will help us
10:01aiding our digestion.
10:03Okay.
10:03And we know proteins are constituted of amino acids
10:07and nine essential amino acids
10:09have to be combined in our food
10:11in different varieties,
10:13so that we can get the best benefit of proteins,
10:17which is growth and repair of the body.
10:20You know, I want to ask you,
10:21what about nutrients that a typical vegan diet
10:23will not have?
10:24Iron for example, B12, calcium,
10:26because vegan diet also actually means no dairy,
10:29isn't it?
10:30We can include more of pulses like Bengal gram,
10:36like kidney beans,
10:37we can include more of nuts and seeds
10:40like almonds, walnuts,
10:42we can include pumpkin seeds,
10:43we can include chia seeds,
10:45even ragi flour is a very good source of protein,
10:49so we can include ragi flour in our diet.
10:51We can enhance iron absorption
10:54by adding vitamin C post our meals,
10:57so if we add vitamin C post our meals,
11:00it helps in absorption of our iron in the food.
11:03If we talk about calcium,
11:05so calcium can be had from various plant proteins,
11:09like sesame seeds is a very good source of calcium.
11:12Okay.
11:12Nuts like almonds is a good source of calcium,
11:15ragi flour again is a good source of calcium,
11:20we can include tofu,
11:21we can include tempeh,
11:23we can include fortified plant milks,
11:26we can include makhanas.
11:28These again will help us give our basic requirement of a calcium for our body.
11:35Alright, so clearly from what you are saying,
11:37it's like a vegan diet is okay for an athlete like Virat Kohli
11:40and animal protein is not something that is an absolute must
11:44while he gets his protein source from the other food items that you just mentioned.
11:48I'm going to thank you Dr. Kalia for joining in.
11:50Right, so we have spoken about what he is eating,
11:53but what about what Virat is drinking?
11:55Now he doesn't seem to be hydrating with the regular water.
11:58He has spoken about the importance of hydration in the past.
12:01He seems to be drinking something which is black in colour,
12:05often seen with a bottle of black water.
12:07Well, if you are thinking what that black water really is,
12:12this report is for you.
12:16Virat Kohli has often been seen carrying distinctive black bottles
12:20during matches, training sessions and even while travelling.
12:23So what's this black water that Kohli, among a dozen and more celebrities,
12:31Malaika Arora
12:32and Urvashi Raw Tela are sipping.
12:40I have been so excited about this black water.
12:45This is not ordinary water,
12:47but rather black alkaline water,
12:50a premium health beverage that has gained considerable popularity,
12:54particularly among celebrities and athletes.
12:56Well, it's nothing but an alkaline solution
13:05that contains more than 70 minerals
13:07that help improve digestion,
13:10metabolism, agility,
13:12boosts immunity,
13:14reduces ageing and much more.
13:17With its pH level above 8,
13:19black water is infused with falvic acid,
13:21a naturally occurring organic compound
13:24in soil, plants and water
13:27that give it a dark colour.
13:30Talking about its taste,
13:31black water just tastes like regular water
13:34unless it is flavoured.
13:36However, one may get a slight metallic or chalky aftertaste.
13:40Benefits of drinking black water include
13:42improved digestion,
13:43reduced blood viscosity,
13:45slow ageing,
13:46controlled blood glucose levels,
13:48detoxify the body,
13:50improve skin health,
13:51and curtail bone density loss.
13:57One drawback,
13:58the cost.
13:59Black water can be expensive
14:01with some brands costing
14:02upwards of rupees 3 to 4,000 per litre.
14:09And Pooja Malhotra is with us again.
14:12Pooja, you know, I want to ask you,
14:13this is black alkaline water
14:15that he seems to be drinking.
14:17There is a lot of curiosity behind this product.
14:20You know, tell us a little more about it.
14:22Virat Kohli is often seen drinking a black coloured liquid
14:25which is actually alkaline water
14:27with a pH of 8 or 9
14:29which is slightly higher than the pH of regular water
14:31which is neutral and has a pH of 7.
14:34Alkaline water also has some minerals
14:36like calcium, magnesium, and potassium
14:39which regular water does not have.
14:40There are various claims about the health benefits of alkaline water
14:45such as it results in better hydration,
14:48improved metabolism,
14:50improved digestion,
14:51energy levels,
14:52and skin health.
14:53It helps to slow down aging
14:56as well as bone loss
14:57and it may even help fight acid reflux
15:01and some kinds of cancers.
15:02You know, the thing here is that
15:04this is a very expensive product.
15:07Is it really worth all the hype?
15:09Alkaline water is certainly very expensive,
15:12often 5 to 10 times the cost of regular water
15:15if not more.
15:16Also, the health claims are based
15:18on a relatively few short-term studies
15:20and more research and long-term studies
15:23would be required to establish its health benefits.
15:26Also, all these benefits can be obtained
15:28from a nutritionally adequate diet,
15:31adequate sleep,
15:32and adequate hydration
15:33using water
15:34and other electrolyte-based healthy beverages.
15:38So, keeping its cost in mind,
15:39it's certainly not worth the hype.
15:41You know, who would you really recommend this product to?
15:45Regular people?
15:46Do you think regular people should be drinking it?
15:48Is it important?
15:49Is it such a necessity?
15:51I wouldn't recommend buying it
15:53under usual circumstances
15:54because alkaline water
15:55can be easily prepared at home.
15:58There are some contraindications
15:59to the use of alkaline water.
16:01For example, people on certain medications,
16:03especially proton pump inhibitors,
16:06should discuss with their doctor
16:07before consuming alkaline water
16:09lest it may interfere
16:10with the action of the medication.
16:13Okay, I'm freeing discipline and sincerity.
16:15That really sums up Kohli's fitness regime
16:18in just one way.
16:20He's going to be telling you more about
16:22what his fitness schedule looks like.
16:30Virat Kohli's name has become synonymous
16:33with intense determination,
16:35complete,
16:36concentration,
16:37and athletic abilities during cricket matches.
16:40The transformation of King Kohli
16:52into a top global athlete emerged from Virat Kohli's workout routine
16:57that has shaped his masterful batting abilities
17:00while enhancing his rapid fielding skills.
17:03I thought, okay, I love batting.
17:09I'm working hard at cricket,
17:11but how can I improve?
17:13How can I get better?
17:14What can I add to my game?
17:15And then the whole fitness thing struck me and it came to me.
17:19And actually, I'm grateful for the fact
17:21that the game also moved simultaneously.
17:24We had a kind of a template
17:26that was followed around the world.
17:28Kohli does what is known as HIIT.
17:36High-intensity interval training helps Kohli's routine.
17:42These are short bursts of targeted high-intensity workouts
17:46with brief recovery periods.
17:48These are fantastic from the point of view
17:53of boosting cardiovascular fitness,
17:56improving speed and agility,
17:58and burning fat.
18:01I started working on myself in 2012,
18:03midway, after the IPL.
18:05About 2013 is the time that I became too lean.
18:092014, I continued like that.
18:11Then 2015 onwards,
18:12Mr. Shankar Basu was the Indian team trainer
18:15and worked in RCB as well.
18:16He introduced me to Olympic lifting
18:19and speed strength and power endurance
18:21and these kind of things
18:22and I had never experienced that before.
18:24Because I trusted him,
18:25he had worked with me for 8 years,
18:26he said,
18:27trust me,
18:28just give this a go
18:29and you will see wonders happening with your body.
18:35Most common HIIT workouts include
18:38sprint drills,
18:40agility ladder work
18:41and battle rope exercises.
18:43Coley incorporates stretching,
18:47mobility work
18:48and cold showers
18:49for muscle recovery
18:50and injury prevention.
18:54Virat Coley's agility on field is highly impressive
18:56and that is because
18:57he follows a consistent
18:59cardiovascular fitness regime
19:00and high-intensity intervention.
19:02Let's break down.
19:03What is this?
19:04Strength training.
19:05As we all know,
19:06squats,
19:06lunges,
19:07deadlifts
19:08which all these promote
19:09overall strength of the body.
19:11Next comes
19:12high-intensity interval training.
19:14Short bursts of intense workouts
19:15followed by brief recovery periods
19:17help improve
19:18cardiovascular fitness,
19:19speed
19:20and agility.
19:21Examples for this include
19:22sprint drills,
19:23agility ladder work
19:24and battle rope exercises.
19:27Coley trains five to six days a week
19:30dedicating four to five hours daily
19:32to a mix of gym work,
19:34skill training
19:35and recovery routines.
19:39His sessions focus on both
19:41compound and isolation exercises,
19:44combining strength,
19:45speed
19:46and endurance training.
19:47Well, it's not just
19:53his dedication to fitness.
19:54It's also the other things
19:55that he does
19:56throughout the day
19:57that makes him the athlete
19:58that he is.
19:59It's sleep.
20:00It's the need
20:01for digital detox.
20:03Mindfulness and meditation
20:04that Virat Kohli
20:05has practiced
20:06and spoken about
20:07just so often.
20:08He seems to be doing
20:09all of these things
20:11just so right.
20:12These are some
20:13non-negotiables
20:14for Virat Kohli.
20:15Here's more
20:15on how,
20:16like I said,
20:17he seems to be doing
20:18just about everything right
20:20when it comes to his health
20:21and his lifestyle.
20:27What makes Virat a winner?
20:30The top athlete's
20:31clean and disciplined lifestyle
20:33is what makes him
20:34one of a kind.
20:36From steering clear
20:37of detrimental indulgences
20:39to remaining consistent
20:40with his structured schedules,
20:42Kohli's discipline
20:43has been an inspiration
20:44for many.
20:45Apart from his strict diet
20:48to his workouts,
20:49Kohli has set the benchmark
20:50very, very high.
20:54His commitment
20:55to a full eight hours
20:56of sleep
20:57is non-negotiable.
20:58The cricketer
20:59prioritizes rest
21:01believing that sleep
21:02is something
21:02people can control.
21:05He's often spoken
21:06about the importance
21:07of meditation
21:08and mindfulness
21:09that helps him navigate
21:11through as far
21:12as his mental health
21:13is concerned.
21:16We need to practice
21:17silence,
21:19still the toxic thoughts
21:21of the mind.
21:23Meditation is extremely important.
21:25For then,
21:26we move
21:27from the mind
21:28to consciousness
21:29in which
21:30we activate the intellect,
21:32the tool
21:33of discrimination.
21:34without meditation,
21:36life will be
21:37full of confusion.
21:39But meditation
21:40leads to contemplation,
21:42to illumination,
21:43to realization,
21:45realization of the truth.
21:47Make meditation
21:48a daily practice.
21:50He's emphasized
21:53on the need
21:54for digital detox.
21:56He once spoke
21:57about being lucky
21:58that he didn't grow up
21:59in an era
22:00where kids
22:00had forms.
22:04Some people like
22:05to watch videos
22:06like through and through
22:07what they want to do,
22:08how they want to do it.
22:09For me,
22:10it doesn't work that way.
22:11If I want to see something,
22:12it'll be like
22:12put a few videos
22:14and that's it.
22:16So I completely
22:17understand
22:18the inclusion
22:20or involvement
22:21of technology
22:22for the betterment
22:23of the game.
22:25But I think
22:25the technology,
22:26when it is not
22:28aligned to a goal,
22:30it can be
22:31quite distracting.
22:32Something that I've
22:32experienced a lot
22:34through my
22:35main career as well.
22:37Because I've been
22:37pretty much
22:38in the thick of things
22:39for a long period
22:40of time.
22:41Luckily,
22:41I was born in a time
22:43where I didn't grow up
22:44with this thing
22:45in my pocket.
22:46So for me
22:46to just keep it
22:47on the side
22:47is pretty easy.
22:48Hence,
22:49I don't engage
22:51and post a lot
22:51these days.
22:52And Dr. G.C.
22:53Kinlali,
22:54Chambelson,
22:54PSRI Institute
22:55of Pulmonary
22:56Critical and Sleep
22:57Medicine
22:58is joining us.
22:58He's someone
22:59who has often
23:00spoken about
23:01the need
23:02for adequate sleep
23:03and how that is
23:03linked to our
23:04overall well-being.
23:05Thank you for
23:06your time,
23:06Dr.
23:07Virat Kohli
23:08prioritizes sleep.
23:09His wife,
23:09actor Anushka
23:10Sharma,
23:11has spoken about
23:11the fact that
23:12this is a
23:13non-negotiable
23:14for him.
23:14Eight hours
23:15of sleep.
23:15But we see
23:16that a lot
23:16of times
23:17people seem
23:18to be overlooking
23:19the problem
23:20of sleeplessness.
23:21It's least
23:21spoken about.
23:23Well,
23:23how does
23:23prioritizing sleep
23:24have an overall
23:25impact on your
23:26fitness?
23:27I do understand
23:28that better
23:29results of your
23:30own workouts
23:31if you sleep
23:31well.
23:34So,
23:35sleep is
23:36essential for
23:38our normal
23:38health.
23:39It leads to
23:40rejuvenation
23:41of our mind
23:42and body.
23:45Also,
23:45the skeletal
23:46muscle
23:47rejuvenation
23:49takes place
23:50during sleep.
23:51Beside that,
23:53the brain
23:53metabolites
23:54get cleared
23:56during sleep.
23:57So,
23:57it is very
23:57important
23:58to have
23:59a good
23:59sleep
24:00to have
24:00performance
24:02on the
24:02next day
24:03which includes
24:04the mental
24:06performance,
24:07our cognition,
24:09our skeletal
24:10muscle
24:10performance,
24:12our decision
24:12making
24:13and also
24:14overall
24:15our irritability
24:16or calmness.
24:18So,
24:18therefore,
24:19it is very
24:19important to
24:20have a normal
24:21sleep
24:22for good
24:24functioning
24:24of physical
24:25as well as
24:26the mental
24:27well-being.
24:29You know,
24:29the other thing
24:30that Kohli
24:30has spoken
24:31about is
24:31the use
24:32of gadgets
24:32at the
24:33appropriate
24:33time.
24:34That's the
24:34last thing
24:35that actually
24:35most of us
24:36do before
24:37we go to
24:38bed,
24:38you know,
24:38before we
24:38switch off
24:39the lights
24:39and crash.
24:40but not Kohli.
24:41He says
24:42that digital
24:43detox is
24:44something that
24:44he regularly
24:45practices.
24:46Tell us a
24:46little about
24:47the importance
24:48of the
24:48same doctor.
24:49So,
24:50it is
24:50important that
24:51one hour
24:53before you
24:54sleep,
24:55you should
24:56unwind yourself
24:57and what
24:58does that
24:58mean?
25:00That in
25:00last one
25:01hour,
25:01you should
25:02not do
25:02any vigorous
25:03exercise,
25:04you should
25:04not smoke,
25:06you must
25:07not take
25:08alcohol.
25:09Beside that,
25:10it is very
25:10important not
25:11to watch
25:12any kind
25:12of blue
25:13screen,
25:14which could
25:14be a
25:15television,
25:15which could
25:16be your
25:18mobile phone
25:18or your
25:19laptop.
25:20This
25:21hampers our
25:22quality of
25:23sleep.
25:24This also
25:24leads to
25:25difficulty in
25:26falling asleep.
25:27So,
25:28it is
25:28advised that
25:30three hours
25:31before you
25:31finish your
25:32dinner,
25:33do not do
25:34vigorous
25:35exercises.
25:36One hour
25:37before going
25:39to bed,
25:39you just
25:40relax or
25:41you can
25:41read something.
25:44Alright,
25:44so enough
25:45time for
25:45your body
25:45to cool
25:46down.
25:47Certainly
25:47not use
25:48gadgets
25:48before you
25:49go to
25:49bed is
25:49what Dr.
25:50Kilnani
25:50is telling
25:51us.
25:51He is a
25:51sleep
25:51expert.
25:52I am
25:52going to
25:52thank you
25:53for joining
25:53in sir.
25:55Kohli's
25:55retirement
25:56from test
25:56cricket has
25:57been met
25:58with disappointment
25:59and dismay
26:00with many
26:01urging him
26:01to do a
26:02U-turn
26:02and reconsider.
26:03Well,
26:03we don't
26:04know if
26:04that will
26:05happen or
26:05not.
26:05What we
26:06know is
26:06that Kohli's
26:07much talked
26:08about fitness
26:09regime and
26:09is bringing
26:10an all
26:11together brand
26:12new culture
26:13of athleticism
26:14in the
26:15Indian
26:15cricket team
26:16will be
26:17forever etched
26:17in history
26:18along with
26:19his name.
26:20Immense
26:20contribution
26:21to this
26:22game.
26:23That's it
26:23from us.
26:23find these
26:24reports and
26:25much more
26:25on Kohli
26:25and much
26:26more on
26:27health,
26:27wellness and
26:28fitness up
26:28on our
26:29website.
26:29That's
26:29indiatoday.in.
26:31These reports
26:31also can be
26:32found on our
26:33social media
26:33platforms.
26:34It's YouTube,
26:35Instagram,
26:36Twitter,
26:36OREX and
26:37Facebook.
26:38Our hashtag
26:38is
26:38Healthy60,
26:40Healthy60+.
26:41Do not forget
26:42to like,
26:43subscribe and
26:44share.
26:44Until next time,
26:45take very good
26:46care of yourself.
26:47of now.
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